Dirty Dozen Weeks

Formats: Web, Text, Excel, App | $39

Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet) / 3, 5 (App)

Volume: Moderate-High
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Technique; postural strength, explosiveness, squat strength

This 12-week cycle peaks for competition or snatch and clean & jerk testing. The first 2 mesocycles use hang variations and complexes to improve technique, postural strength and explosiveness while building squat and pull strength. The final mesocycle is a competition prep phase preparing for max snatch and clean & jerk testing or competition.

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Sample Week

Week 1 Day 1 Monday
Comments | Help | Programs | Exercises

Hang Snatch (knee) - 70% x 3 x 5
Power Clean + Power Jerk - 70% x (3+3) x 5
Back Squat - 60% x 10, 65% x 8, 70% x 6, 75% x 4, 80% x 2

4 sets:
A1. Bent Row - 4 x 10-15
A2. Hanging Leg Raise - 4 x max

Dirty Dozen Weeks - Week 1 of 12

Questions? Get answers here or post in comments.

Week 1 Day 2 Tuesday
Comments | Help | Programs | Exercises

Push Press + Pause Jerk (% of PP) - 75% x (3+2) x 5
Snatch Pull (3 sec pause 1" off floor first rep) - 80% x 5, 85% x 4, 90% x 3 x 3

4 sets:
A1. Press in Clean x 8-12
A2. Tall Muscle Snatch x 10
A3. Step Up x 10 (below knee)

B1. Weighted Plank - 4 x 20-30 sec

Questions? Get answers here or post in comments.

Week 1 Day 3 Wednesday
Comments | Help | Programs | Exercises

Hang Clean (knee) - 70% x 3 x 5
Power Snatch + Heaving Snatch Balance (% of PS) - 70% x (3+3) x 5
Front Squat - 60% x 5, 65% x 4, 70% x 3 x 3

4 sets:
A1. Deadbug x 10+/side
A2. Pull-Ups x max

Questions? Get answers here or post in comments.

Week 1 Day 4 Thursday
Comments | Help | Programs | Exercises

Rest Day

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Week 1 Day 5 Friday
Comments (4) | Help | Programs | Exercises

Snatch Pull to Hold + Floating Snatch - 70 x (2+1), 75% x (2+1) x 2, 75% x (2+1) x 3
Clean Pull to Hold + Floating Clean + Jerk - 70% x (2+1+2), 75% x (2+1+2) x 2, 75% x (2+1+2) x 3
Back Squat (% of RM) - RM x 5, 90% x 5, 90% x 5
SLDL (% of BS) - 40% x 8 x 3

*Increase BOLD weights if you feel good

A1. Ab work of choice

Questions? Get answers here or post in comments.

Week 1 Day 6 Saturday
Comments | Help | Programs | Exercises

Snatch Push Press + Overhead Squat (% of OHS) - 70% x (5+2) x 5
Clean Pull (3 sec pause 1" off floor first rep) - 80% x 5, 85% x 4, 90% x 3 x 3

4 Sets:
A1. Press in Snatch x 8-12
A2. Tall Muscle Clean x 10
A3. Single-Leg DB RDL x 10/side

B1. Weighted side Plank - 4 x 20-30 sec

Questions? Get answers here or post in comments.

Week 1 Day 7 Sunday
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Rest Day

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